beginner level

• Shoulders down
• Palms together, fingers not interlaced
• Gaze at the thumbs
• Intend to join the wrists
• Elbows straight
• Avoid clenching the neck, support with the trapezius muscles
• External rotation of the shoulders - triceps pointing forward
• Chest open, sternum lifted
• Lower ribs in
• Keep the lower back flat, avoid arching
• Abdomen in
• Pelvis tucked
• Inner thighs moving towards each other
• Pubic bone towards the navel
• Coccyx directed towards the floor
• Knees directly forward and not extending beyond the toes
• Press feet away from the floor
• Main weight on the heels

Utkatasana. There are several variations of the Chair Pose. The position of the arms, legs, and the depth of the squat change. In all variations, it is important to maintain the basic alignment of the pose: the position of the pelvis and shoulders.